Announcements
TOUGH MUDDER
October 25th  Vail Lake, Temecula
 
Motivation
This week as been exciting.  Our new Air Assault Bikes arrived yesterday and they are now all assembled waiting for you in today’s WOD.  The small gym remodel is coming together.  The walls have been repainted, pro shop wall unit installed, air assault bikes arrived, new flooring for entry way ordered, TVs arrived, reception desk ordered, and other new equipment ordered.  We did get word of a delay on our new equipment.  It was supposed to ship today and arrive late next week but now we are hoping it will ship late next week.  Agh.  Frustrated.  This is why when I was assembling the bikes Thursday morning and Coach Jenna asked if I was excited I couldn’t reply in the positive.  Jenna then asked, “You don’t show excitement do you?”  I will be excited when everything finally comes together.  I’ve never been one to show to much excitement.  Something I’ve had to work on for years, especially around Sarah’s family.  People think I don’t like them.  Reality is I just like to observe and listen.  I’m actually very opinionated and passionate about many things but that doesn’t always come across as intended .  I’ve learned to keep my month shut.  I love talking with people from different points of view or belief systems.  Not because I like to argue but because I like to be open minded about understanding people and being understood.  We all have had different experiences that shape how we view and relate to the world.  I’d like to find more about what we have in common rather than what could divide us.  Well, that was a complete unorganized train of thoughts.  Welcome to my mind.  Go be awesome and do something nice for a neighbor.
 Workout Strategy
 This workout may look confusing but it really isn’t.  It is just a different format than what you are used to.  We are putting the new Air Assault Bikes to use.  You are also looking at the basic format for our new program.  While at Station 1 (Assault Bike) and Station 3 (Rower) you are attempting to accumulate as many calories as possible.  This will vary from athlete to athlete.  Stations 2 and 4 have a set amount of work you need to accomplish in the two minutes.  Try to spend 30 seconds for each movement.  There are two movements at both stations 2 and 4 but you will do them twice so there are 4 intervals.  30 seconds multiplied by 4 intervals is 2 minutes.  Your team score will be total calories from the bike and rower.  You must complete all the reps in order to go to the bike or rower.  Stick to your normal level.  The movements should be the break.  You should find a pace that will allow you to get the most total calories as possible.  Have fun.  
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:  

Teams (as many as 4)

2 Rounds

There will be four stations. 2 minutes at each station.  Each member will start at a different station.  Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of 

                7 Air squats

                7 Elevated Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

                7 Ring Rows

                7 Ab Mat Sit Ups

Level 2:   

Teams (as many as 4)

2 Rounds

There will be four stations. 2 minutes at each station.  Each member will start at a different station.  Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of 

                7 Air squats

                7 Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

                3  Pull Ups

                7 Ab Mat Sit Ups

Level 3: 

Teams (as many as 4)2 Rounds

There will be four stations. 2 minutes at each station.  Each member will start at a different station.  Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of

8 Air squats

8 Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

8 Pull Ups

8 Ab Mat Sit Ups

Level 4: 

Teams (as many as 4)2 Rounds

There will be four stations. 2 minutes at each station.  Each member will start at a different station.  Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of 

                10 Air squats

                10 Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

                10 Pull Ups

                10 Ab Mat Sit Ups

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